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CrossFit The Ville: Saturday’s WOD

February 6, 2016

Hero week continues…

Bench Press 2-2-2-2-2 @ 85-90% with a 2 second pause on the chest at each rep.

&

DB Rows 4-4-4-4-4

then,

“Ryan”

5 Rounds for time of:

7-Muscle Ups

21-Burpees

*each burpee terminates with a jump 1 foot above max reach.

*Yoga this Sunday at 10:00am at The Ville!  Free for unlimited members, $10 for Open gym members, $15 for non members.

*We will be hosting a Nutrition seminar on Saturday, Feb 27th, at Louisville East from 12-2pm. $35/person. Sign up sheets will be posted at both gyms soon.

*Sign up for the 2016 CrossFit Open at games.crossfit.com.

CrossFit The Ville: Friday’s WOD

February 5, 2016

Rest Day.

Our Pre Open Competition has officially ended and here are the results:
Men’s RX
1st-Glenn Belew 32 points
2nd-Daniel Barnett & Clay Gahan (tie) 33 points
4th-Bill Mayo 35 points

Women’s RX
1st-Kristin Walls 15 points
2nd-Kim Lepera 17 points
3rd-Ryan Danner 27 points

Scaled Division
1st-Kelley Garcia & Sarah Belew (tie) 15 points
3rd-Rob Shadle 28 points

Masters (over 50) Division
1st-Ed Louden 14 points
2nd-Lou Siegwald 19 points
3rd-Pat Bruce 22 points

Congrats to all the winners and to everyone who competed! These were tough workouts and every division had lead changes and was very competitive. Hope everyone had fun! Now on to the CrossFit Open!

 

*We will be hosting a Nutrition seminar on Saturday, Feb 27th, at Louisville East from 12-2pm. $35/person. Sign up sheets will be posted at both gyms soon.

*Sign up for the 2016 CrossFit Open at games.crossfit.com.

CrossFit The Ville: Thursday’s WOD

February 4, 2016

Hero WOD week continues…

2-2-2-2-2 Back Squats (with a 2 second pause at the bottom of each rep) at approx 90% 1RM

4-4-4-4-4 Glute Ham Raise

then,

“White”

5 Rounds for time of:

3-Rope Climbs (15′)

10-T2B’s

21-Overhead Walking Lunges (45/25#)

400M Run

*We will be hosting a Nutrition seminar on Saturday, Feb 27th, at Louisville East from 12-2pm.  $35/person.  Sign up sheets will be posted at both gyms soon.

*Sign up for the 2016 CrossFit Open at games.crossfit.com.

CrossFit The Ville: Wednesday’s WOD

February 3, 2016

5 sets of 2 Push Press + 2 Push Jerk using approx 85-90% 1RM Push Press weight

then:

“Ricky” 

20:00 AMRAP of:

10 Pullups

5 Dumbbell Deadlifts (75’s/50’s)

8 Push Press (135/95)

*If you have missed a Pre Open workout you have until today to complete them before the scores are finalized!

*Sign up for the 2016 CrossFit Open at games.crossfit.com.

CrossFit The Ville: Tuesday’s WOD

February 2, 2016

“Hero Week”  

This week we’ll do Hero WODs so come prepared!

5 sets of: 2 High Hang Squat Clean + 2 Front Squats @ 85-90% 1RM HHSC

“Omar”

10 Thrusters (95/65)

15 Bar Facing Burpees

20 Thrusters

25 Bar Facing Burpees

30 Thrusters

35 Bar Facing Burpees

For time.

*If you have missed a Pre Open workout you have until this Wednesday to complete them before the scores are finalized.

*Sign up for the 2016 CrossFit Open at games.crossfit.com!

CrossFit The Ville: Monday’s WOD

February 1, 2016

Rest Day.

*If you have missed a Pre Open workout make it up today!  You have until this Wednesday to complete them before the scores are finalized.

CrossFit The Ville: Sunday’s WOD

January 31, 2016

*Todays class will be our last Pre Open workout! We will move the 12:30 Louisville East class to The Ville in order to better accomodate everyone and this workout. Louisville East will be open for Open gym.

Pre Open WOD #8

7:00 AMRAP of:

7-Deadlifts (185/125)

7-HSPU’s

7-Deadlifts (225/155)

7-HSPU’s

7-Deadlifts (275/185)

7-HSPU’s

7-Deadlifts (315/205)

7-HSPU’s

7-Deadlifts (365/225)

7-HSPU’s

7-Deadlifts (405/245)

7-HSPU’s

(If completed you start over at 185/125)

Score = total reps

RX HSPU = Head to floor or hands on 25# bumper plates and head to 1 ab mat

Masters and Scaled Division

7:00 AMRAP of:

7-Deadlifts (135/95)

14-Hand Release Pushups

Deadlift weight then increases in the following increments

185/125, 225/155, 255/175, 285/195, 305/215

*If you have missed a workout you have until this Wednesday to complete it before the scores are finalized. 

 

 

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